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Pour beaucoup d\u2019entre-vous examen rime avec stress. Bien que celui-ci soit n\u00e9cessaire pour affronter d\u00e9fis et difficult\u00e9s, lorsqu\u2019il n\u2019est pas contr\u00f4l\u00e9 il devient contre-productif. Chacun a ses astuces pour lutter contre ce ph\u00e9nom\u00e8ne : faire du sport, \u00e9couter de la musique, voir des amis, faire une cure de plantes\u2026
Mais savez-vous qu\u2019il est possible d\u2019influencer votre stress par votre alimentation ? Cela est bien souvent ignor\u00e9. Par quel tour de passe-passe votre repas va-t-il vous aider \u00e0 mieux ma\u00eetriser le stress de vos examens ?<\/p>\n<\/div>\n<\/div>\n<\/div>\n
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\u00a9Image de pch.vector sur Freepik<\/p>\n<\/div>\n<\/div>\n<\/div>\n
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Cela se produit par le biais du syst\u00e8me hormonal. Le stress augmente le taux de cortisol. Celui-ci peut s\u2019av\u00e9rer n\u00e9faste pendant les p\u00e9riodes d\u2019examens : il perturbe le sommeil, provoque des fringales \u00e0 l\u2019origine d\u2019une prise de poids abdominale, nuit \u00e0 la concentration et \u00e0 la m\u00e9morisation sans compter les risques de fragilisation de la sant\u00e9 \u00e0 long terme (ost\u00e9oporose, hypertension, moindre efficacit\u00e9 du syst\u00e8me immunitaire\u2026).
Autre mol\u00e9cule impliqu\u00e9e dans l\u2019\u00e9quilibre psychique : la s\u00e9rotonine, produite dans le tube digestif, et non uniquement dans le cerveau. Elle a pour r\u00f4le de r\u00e9guler, entre autre, l\u2019humeur, l\u2019anxi\u00e9t\u00e9 et l\u2019apprentissage. Elle est surnomm\u00e9e l\u2019hormone du bonheur. Elle apporte s\u00e9r\u00e9nit\u00e9 et maitrise de soi. Il est possible avec des aliments soigneusement choisis d\u2019en augmenter la production. Sa production digestive implique \u00e9galement qu\u2019il faille prendre soin de nos bact\u00e9ries intestinales (notre microbiote).<\/p>\n
M\u00eame si ce ne sont pas les seuls, deux nutriments ont un r\u00f4le essentiel : le magn\u00e9sium et les om\u00e9gas 3.
Le magn\u00e9sium permet de diminuer le taux de cortisol. Il est pr\u00e9sent dans les \u00e9pinards, les blettes, les brocolis, les fruits \u00e0 coque, mais aussi le chocolat.
Les om\u00e9ga-3, retrouv\u00e9s dans les poissons gras comme la sardine, le maquereau, le
hareng,\u2026Les gros poissons, comme le saumon, qui concentrent beaucoup plus les polluants, sont \u00e0 limiter. Ils favorisent la dopamine et la s\u00e9rotonine. Cela permet de diminuer l\u2019anxi\u00e9t\u00e9.
Pour les vegans, avocat, graines de lin et huiles v\u00e9g\u00e9tales feront leur bonheur, au sens
propre comme au sens figur\u00e9. Les vitamines et les antioxydants ne devront pas \u00eatre oubli\u00e9s. Ils permettront un bon fonctionnement de votre corps mais \u00e9galement de votre esprit. L\u2019alimentation devra donc \u00eatre riche en fruits et l\u00e9gumes.
La banane, notamment, stimulera la s\u00e9rotonine.
Les c\u00e9r\u00e9ales compl\u00e8tes offrent une meilleure sensation de sati\u00e9t\u00e9 et sont moins
dangereuses pour votre sant\u00e9 que leurs \u00e9quivalents raffin\u00e9s. Cela limitera les fringales. Pensez-y en choisissant votre pain ou vos p\u00e2tes.<\/p>\n
Au petit d\u00e9jeuner, il ne peut que vous \u00eatre vivement conseill\u00e9 de remplacer les viennoiserie par des flocons d\u2019avoine que vous pourrez agr\u00e9menter de morceau de fruits voire de copeaux de chocolat noir.
Les produits laitiers ont malheureusement acquis une moins bonne r\u00e9putation. Pourtant ils nous apportent les probiotiques n\u00e9cessaires \u00e0 l\u2019entretien de notre microbiote. Celui-ci favorise la production de s\u00e9rotonine. Le k\u00e9fir est dans ce cadre particuli\u00e8rement recommand\u00e9.<\/p>\n
Il s\u2019agit souvent de ceux que vous pr\u00e9f\u00e9rez : aliments gras et riches en sucre ou glucides simples : g\u00e2teaux, sodas, confiseries,… Leur int\u00e9r\u00eat nutritionnel est nul. La consommation de th\u00e9 n\u2019est pas probl\u00e9matique. Le th\u00e9 n\u2019a pas les m\u00eame effets excitants et de sautes d\u2019humeur que le caf\u00e9, \u00e0 condition d\u2019\u00e9viter d\u2019en boire avec des mugs ! En soir\u00e9e, la camomille est une excellente alternative. Les flavonoides qu\u2019elle contient aideront \u00e0 vous apaiser.<\/p>\n
Question f\u00e9tiche des paresseux. Ils peuvent parfois \u00eatre envisag\u00e9s en consultation
m\u00e9dicale en fonction de vos ant\u00e9c\u00e9dents. Cependant, dans l\u2019immense majorit\u00e9 des cas, ils sont inutiles et co\u00fbteux. Pire, il peut exister des surdosages avec un effet contraire \u00e0 celui souhait\u00e9 pour votre sant\u00e9. Reconstituer exactement les effets b\u00e9n\u00e9fiques d\u2019un fruit sous la forme d\u2019une pilule n\u2019est pas encore d\u2019actualit\u00e9.<\/p>\n
Vous pourrez tirer le meilleur de cette alimentation si vous l\u2019int\u00e9grez \u00e0 une meilleure
hygi\u00e8ne de vie de fa\u00e7on plus globale : repas \u00e0 heures r\u00e9guli\u00e8res, activit\u00e9s physiques et sportives, activit\u00e9s relaxantes,\u2026La motivation que vous avez \u00e0 r\u00e9ussir vos examens pourrait, par la m\u00eame occasion, vous permettre \u00e9galement d\u2019am\u00e9liorer votre hygi\u00e8ne de vie pour \u00eatre en pleine forme toute l\u2019ann\u00e9e.<\/p>\n
[\/et_pb_text][et_pb_testimonial _builder_version=\u00a0\u00bb3.22.1″ quote_icon_background_color=\u00a0\u00bb#f5f5f5″ text_shadow_horizontal_length=\u00a0\u00bbtext_shadow_style,%91object Object%93″ text_shadow_vertical_length=\u00a0\u00bbtext_shadow_style,%91object Object%93″ text_shadow_blur_strength=\u00a0\u00bbtext_shadow_style,%91object Object%93″ z_index_tablet=\u00a0\u00bb500″ quote_icon=\u00a0\u00bboff\u00a0\u00bb]<\/p>\n
Contact\u00a0:<\/strong><\/p>\n Dr Omar BEKARI \u2013 m\u00e9decin du sport [\/et_pb_testimonial][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_4″][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=\u00a0\u00bb1″ fullwidth=\u00a0\u00bboff\u00a0\u00bb specialty=\u00a0\u00bboff\u00a0\u00bb prev_background_color=\u00a0\u00bb#000000″ next_background_color=\u00a0\u00bb#000000″ inner_width=\u00a0\u00bbauto\u00a0\u00bb inner_max_width=\u00a0\u00bbnone\u00a0\u00bb][et_pb_row][et_pb_column type=\u00a0\u00bb4_4″][et_pb_divider _builder_version=\u00a0\u00bb3.22.1″ show_divider=\u00a0\u00bboff\u00a0\u00bb z_index_tablet=\u00a0\u00bb500″ \/][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=\u00a0\u00bb1″ specialty=\u00a0\u00bboff\u00a0\u00bb _builder_version=\u00a0\u00bb3.21″ custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb prev_background_color=\u00a0\u00bb#000000″ inner_width=\u00a0\u00bbauto\u00a0\u00bb inner_max_width=\u00a0\u00bbnone\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb3.19.11″ width=\u00a0\u00bb80%\u00a0\u00bb max_width=\u00a0\u00bb1080px\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″][et_pb_text admin_label=\u00a0\u00bb\u00c0 lire aussi\u00a0\u00bb _builder_version=\u00a0\u00bb3.21″]<\/p>\n [\/et_pb_text][et_pb_blog _builder_version=\u00a0\u00bb3.21″ posts_number=\u00a0\u00bb4″ include_categories=\u00a0\u00bb13″ show_author=\u00a0\u00bboff\u00a0\u00bb show_date=\u00a0\u00bboff\u00a0\u00bb show_pagination=\u00a0\u00bboff\u00a0\u00bb border_width_bottom_fullwidth=\u00a0\u00bb1px\u00a0\u00bb border_color_bottom_fullwidth=\u00a0\u00bbrgba(51,51,51,0.18)\u00a0\u00bb custom_padding=\u00a0\u00bb||50px|\u00a0\u00bb module_id=\u00a0\u00bbpage_type_blog\u00a0\u00bb header_level=\u00a0\u00bbh4″ \/][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Savez-vous qu\u2019il est possible d\u2019influencer votre stress par votre alimentation ? Cela est bien souvent ignor\u00e9. Par quel tour de passe-passe votre repas va-t-il vous aider \u00e0 mieux ma\u00eetriser le stress de vos examens ? Lire la suite Votre r\u00e9ussite passe aussi par votre assiette<\/span><\/a><\/p>\n","protected":false},"author":17,"featured_media":23242,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[19,26,1],"tags":[],"class_list":["post-23240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-a-la-une","category-sport-et-sante","category-sse"],"_links":{"self":[{"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/posts\/23240","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/comments?post=23240"}],"version-history":[{"count":3,"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/posts\/23240\/revisions"}],"predecessor-version":[{"id":23279,"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/posts\/23240\/revisions\/23279"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/media\/23242"}],"wp:attachment":[{"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/media?parent=23240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/categories?post=23240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wordpress-test.app.u-pariscite.fr\/service-sante\/wp-json\/wp\/v2\/tags?post=23240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Prendre rendez-vous<\/a><\/p>\n\u00c0<\/span> lire aussi<\/h2>\n